FREE PDF breakdown of these 7 Exercises: empire-barbell.com/full-library-of-free-video-pdfs/ Give yourself permission to get strong. Learn more about BaseStrengthAI at www.BaseStrength.com "Big Dreams, Bad Genes" at www.Barbellapparel.com/Bromley WE'RE ON DISCORD! BromleyHQ discord.gg/CnhSBYb5qy
I really have such an appreciation that this channel actually cares about training. It's not just the occasional non informative workout, and then a bunch of talking about other people in the industry. Yeah that is there, but the meat and potatoes are plentiful here
I remember being just a child when I first saw in the cover of Nat Geo your thumbnail image. I remember I couldn’t fathom how such a huge man could jump so high. Fast forward a couple of decades and now I understand perfectly well how this is possible, yet it won’t seize to amaze me. It’s one of the most amazing shots I’ve ever seen.
Tried to learn cleans but i sucked at them so i instinctively switched to high pulls without even knowing if they were a real exercise that ppl actually do 😂 didnt even know they were called high pulls 😅 cant tell you how happy this video made me
Man when i was a young man, had i jnown people who did this kind of stuff and talked this intelligently about these things, i would have been more clear on what i wanted to do with my life. This kind of stuff can bring you to academic pathways as well as anywhere else. Someone who looks at things this way wouldnt be out of place in medical school either. As a kid i didnt know what I'd be blocking out of my life by choosing certain directions. Thanks for this. Young people will benefit immensely
I like deadlifts, pin high pulls, anderson squats, and pin push presses, all from a dead start. I'll focus on 1 a day, I'll do dips with deadlifts, push ups with high pulls, chin ups with squats, and inverted rows with push presses. I also do plenty of hinge, row, squat, and press variations. But I shy away from bench and machines. Just try to do everything from the floor and my rack and barbell.
I’m glad that I’m smart enough to know that as a TUT guy for a while, that there is a world of risk here for me, and a shedload of research to be done before jumping in.
this video is just 100% on the point perfection. when you only have time for 1 (jerk vs pushpress) => pushpress! finally someone that doesn't put the powerclean as the holy grail of athletes there, but talks about the Hang Snatch - awesome! I've learned to PClean before I did any snatching but honestly, (pwr) Snatches have a lot more bang for your buck imho. there's a hammer thrower at my Gym that does a lot of these, he never locks em out because he doesn't need to, but just the explosive aspect going from the knees to over your head is amazing for the athleticism
Thanks for that, the high pull looks like just what I need. I've been thinking I'm going to need to sort out my mobility and book a session with an Olympic lifting coach to learn to clean properly but this gives me a much easier lift that ticks the boxes I'm looking for.
Instead of that last one, HIGH boxed squats, I do EXPLOSIVE quarter squats from pins, and it works great, you start from rest like the box, but I feel more secure with the pins, lowering slowly with CONFIDENCE.
Not sure if you’re familiar with Will Ratelle’s stuff but he argues the triple flexion part of catching a clean helps immensely since that is what you do before jumping/throwing to then go into triple extension
I know its kind of a random question but when do i progress on Lu raises? I can do 7kg for 3x17 but i stop every few reps to breath since after rep 7 every rep is a grinder. I have really strict form. Should i add 0.5kg or should i train till i wont need to stop every few reps for that 5sec rest?
You are basically doing a myorep set at that point, which entirely defeats the purpose of Lu raises. Lu raises are a low fatigue way to train the delts whilst also working the scaps through a good range of motion. Think of it more as an assistance movement to work the scaps and less about putting on delt size. For a heavy side delt exercise look at dozer raises by big smelly hairy guy.
I'm assuming he meant 10 ft squared which is 100 square feet. If you wanted a 10 square foot gym that could accommodate a 7 foot barbell you would have less than 1.5 feet on the other axis. That might work for most of the lifts he discussed but would definitely feel chlostrophobic to me.
I think the back is such a complex muscle group that all the tempo, stretch, control, etc stuff will always fall short, or at least not have the purported benefits. Sure, you can get a good stretch on your lats with some moves, but are you really stretching your rhomboid, teres, etc, with a strict row? Aren't you loading the stretch even more with "cheat" movements for the back anyway?
I love your content, but I'm gonna have to disagree with you about "the only athletic carry over from the clean is the pull." (I'm paraphrasing) Will Rattelle has made a few videos about this, but I can vouch for it anecdotally as well. The drop and catch in a full clean teaches stability in compromised positions, and how to rapidly coordinate so that contact/combat sport athletes (like wrestlers and football players) can drop their level quickly.
I think that's off. No football position or play involves anything that looks like a drop into a clean and Id be curious as to exactly what 'compromised position' that prepares you for.. Level changes in wrestling, like shooting, are so mechanically disimilar that I can't imagine anyone making th3 case that one prepares you for the other. This is the biggest problem with athletic programming, the incorrect appeal to specificity. Lifting is for broad abilities like strength and power, not actually replicating what you do in a game. When you try to do that, it's always worse than just drilling the damn thing. Edit: I watched one of his vids and got the context about the plyometric effect of a loaded double knee bend, which occurs in catching any clean or snatch. I was specifically talking about the drop in a full clean or snatch, so there was some confusion. Most athletic training programs have some type of weighted jumping, so even if it's a benefit, it's redundant
@@AlexanderBromleyso are you agreeing that it trains it, or not? Weighted jumping can't compare to Olympic lifts. The difference in the coordination demands alone is a non-starter. Of course the catch in a clean or snatch isn't identical to any athletic position and I never said it was. Being a defender and attempting to meet a ball carrier or pulling blocker is done while trying to have a lower pad level than your opponent. Learning to rapidly accelerate, while having stability at the bottom of a range of motion (thus, ensuring that a more mechanically advantageous position is even stronger) is a lot closer in terms of specificity than any compound movement can provide. You don't see players lying on their backs on the field. Yet, they still bench press, don't they?
@zackhurwitz9441 I don't understand what the coordination demands have to do with anything. The point of athletes doing oly lifts is to develop power that transfers to sport, not increase coordination for oly lifts. I'm making an argument about specificity because you presented the value of the catch as specific to the movement on the field. Bench pressing is useful because it predictably increases upper body strength, not because it specifically mimics anything on the field. It's a 'general' developmental tool. But you made the precise claim that catching the clean has 'specific' transfer by "teaching stability in compromised positions" and relates to level dropping in football and combat sports. So that's what I'm arguing against. No, it doesn't, it can't, because for it to do that, the catch of a power clean/snatch would have to have you in a comparable position to the 'level drop' of a wrestler or lineman, and it doesn't. Not even kind of. They are almost always done by athletes as a super shallow knee bend while staying completely upright. If you're making an appeal to some 'general' quality that it fosters, where catching cleans in a shallow knee bend still creates some general strength or durability in the knee that is useful, fine, but that's a simple plyometric action that isn't uniquely special, it is experienced a bunch of different ways in practice and training already which is why I called it redundant. TLDR; it doesn't provide specific benefit to position on the field, and if it provides general benefit, it's too marginal to even talk about. It's another example of strength coaches fixating on minutiae that doesn't matter to justify their presence.
Sir, please look up Herman Goerner's program. It has this and more. I think you'll be impressed. It's very fun as well. The guy was a beast and most definitely natty. Probably the most unique lift he did was 1 arm kettlebell swings for doubles, working up to 220 lbs! That was 2 110lb kettlebells in one hand. Grip strength was a priority
Does anyone know if and what the advantages are to doing 12" high box squats vs a little higher with no pauses????? I've been doing those with a 2 second pause at the bottom before exploding up for 3 to 6 reps. Is inferior to a moderate depth squat with no pauses at the bottom?????
FREE PDF breakdown of these 7 Exercises:
empire-barbell.com/full-library-of-free-video-pdfs/
Give yourself permission to get strong.
Learn more about BaseStrengthAI at www.BaseStrength.com
"Big Dreams, Bad Genes" at www.Barbellapparel.com/Bromley
WE'RE ON DISCORD!
BromleyHQ discord.gg/CnhSBYb5qy
Exercises:
1:46 Push Press
3:41 Pin Press
4:51 Power Row
6:41 Hip Extension Talk
7:11 Hang Snatch
9:42 High Pull
11:29 Power Shrug
12:57 Box Squats
Thank you for saving me 16 minutes.
@@ultimaetsolderYou’re welcome👍
Thank you man
@ the appreciation is appreciated. 🙏
I really have such an appreciation that this channel actually cares about training. It's not just the occasional non informative workout, and then a bunch of talking about other people in the industry. Yeah that is there, but the meat and potatoes are plentiful here
I remember being just a child when I first saw in the cover of Nat Geo your thumbnail image. I remember I couldn’t fathom how such a huge man could jump so high. Fast forward a couple of decades and now I understand perfectly well how this is possible, yet it won’t seize to amaze me. It’s one of the most amazing shots I’ve ever seen.
looking SO red recently man
Hes being helping santa 🧑🎄
You are by far as good of a teacher of this stuff as it gets.
I see Bugenhagen footage ik we are cooking
The dude doesn't age, the only way I can tell it's an old video is basically because he is smaller. Crazy.
@@joshuawalker301he just becomes more Don Frye-like with every passing year lol
😒
They don’t call him TJ Sizzle for nothing
Doctor spice can probably think of over 700 barbell exercises for POWER!
Tried to learn cleans but i sucked at them so i instinctively switched to high pulls without even knowing if they were a real exercise that ppl actually do 😂 didnt even know they were called high pulls 😅 cant tell you how happy this video made me
Mr. Bromley, we would like to see more about power development . Please , do some more of this subject
Keep’em coming Bromley!
Man when i was a young man, had i jnown people who did this kind of stuff and talked this intelligently about these things, i would have been more clear on what i wanted to do with my life. This kind of stuff can bring you to academic pathways as well as anywhere else. Someone who looks at things this way wouldnt be out of place in medical school either. As a kid i didnt know what I'd be blocking out of my life by choosing certain directions. Thanks for this. Young people will benefit immensely
This video was so full of gems!❤
I like deadlifts, pin high pulls, anderson squats, and pin push presses, all from a dead start. I'll focus on 1 a day, I'll do dips with deadlifts, push ups with high pulls, chin ups with squats, and inverted rows with push presses. I also do plenty of hinge, row, squat, and press variations. But I shy away from bench and machines. Just try to do everything from the floor and my rack and barbell.
I’m glad that I’m smart enough to know that as a TUT guy for a while, that there is a world of risk here for me, and a shedload of research to be done before jumping in.
Appreciate the video
this video is just 100% on the point perfection. when you only have time for 1 (jerk vs pushpress) => pushpress! finally someone that doesn't put the powerclean as the holy grail of athletes there, but talks about the Hang Snatch - awesome! I've learned to PClean before I did any snatching but honestly, (pwr) Snatches have a lot more bang for your buck imho. there's a hammer thrower at my Gym that does a lot of these, he never locks em out because he doesn't need to, but just the explosive aspect going from the knees to over your head is amazing for the athleticism
Thanks for that, the high pull looks like just what I need. I've been thinking I'm going to need to sort out my mobility and book a session with an Olympic lifting coach to learn to clean properly but this gives me a much easier lift that ticks the boxes I'm looking for.
awesome 👏,,thx bromley
Daddy bromely posted again. My life is meaningful.
Thanks for the download alex 👍
As someone who came from the Starting Strength origin story, High Pulls where the conclusion I came to with respect to the Power Clean quagmire.
A solid 10 piece knowledge nuggets
I love the content bro.
Instead of that last one, HIGH boxed squats, I do EXPLOSIVE quarter squats from pins, and it works great, you start from rest like the box, but I feel more secure with the pins, lowering slowly with CONFIDENCE.
Love pin presses/dead press but they always aggravate my bicep tendon/shoulder/pec after a few sessions
Can you use kneewraps for elbow wraps?
Now we need 7 exercises for strength
Love one arm snatches!
For someone who have aggressivity problem will power training make him more aggressive
Probably the opposite. Workout hard every day and you won't have any energy left to be anything other then calm.
I was just rewatching the squat checklist video. A cool video would be a bent over row checklist done as if the movement was a competitive lift.
Not sure if you’re familiar with Will Ratelle’s stuff but he argues the triple flexion part of catching a clean helps immensely since that is what you do before jumping/throwing to then go into triple extension
So how many more watts will I be able to produce?
15
I prefer to measure my strength in horsepower
Lol
2:45 sadly I don't do ohp anymore since my shoulder started popping with every damn rep, like one of those predators😂
Needed the unironic caption. Good call.
I am a simple man. I see daddy Bromley upload video. I excitedly click video.
Mma fighter checking in. Probably best content for weight room material 👌
I work my 1” punch hip movement in the bedroom… where the added force counts.
What’s your opinion on sprinting?
What would a program incorporating all of these exercises look like?
What is the training difference between the one arm snatch and kettlebell snatch?
They seem pretty similar.
Did you do pin presses for overhead press as well? Did it help? Or do push press to build strict press strength?
I actually did for a while and recommend them. Any angle, flat, incline or ohp has great pressing power benefits
@@AlexanderBromley I'm going to give it a shot. I'm stuck in the 225 to 235 range. I need to find a way past it. This is the hardest lift to build.
@@azulsimmons1040amen to that. I’ve been stuck since July on my OHP progress.
Good stuff. I'm outta the power game anymore tho at 61yo
I know its kind of a random question but when do i progress on Lu raises? I can do 7kg for 3x17 but i stop every few reps to breath since after rep 7 every rep is a grinder. I have really strict form. Should i add 0.5kg or should i train till i wont need to stop every few reps for that 5sec rest?
You are basically doing a myorep set at that point, which entirely defeats the purpose of Lu raises.
Lu raises are a low fatigue way to train the delts whilst also working the scaps through a good range of motion. Think of it more as an assistance movement to work the scaps and less about putting on delt size.
For a heavy side delt exercise look at dozer raises by big smelly hairy guy.
Absolute goldmine! CNS is gonna be BEEFY after programming those movements! 🍻
In your 100 lbs in 10 weeks program, in the second squat session, what does max 5, 3 and 1 mean?
Maximum 5 reps 3 reps 1 rep
@@garbagio6587 What about the weight, doesn't matter?
I'm assuming he meant 10 ft squared which is 100 square feet. If you wanted a 10 square foot gym that could accommodate a 7 foot barbell you would have less than 1.5 feet on the other axis. That might work for most of the lifts he discussed but would definitely feel chlostrophobic to me.
I think the back is such a complex muscle group that all the tempo, stretch, control, etc stuff will always fall short, or at least not have the purported benefits.
Sure, you can get a good stretch on your lats with some moves, but are you really stretching your rhomboid, teres, etc, with a strict row?
Aren't you loading the stretch even more with "cheat" movements for the back anyway?
I love your content, but I'm gonna have to disagree with you about "the only athletic carry over from the clean is the pull." (I'm paraphrasing)
Will Rattelle has made a few videos about this, but I can vouch for it anecdotally as well. The drop and catch in a full clean teaches stability in compromised positions, and how to rapidly coordinate so that contact/combat sport athletes (like wrestlers and football players) can drop their level quickly.
I think that's off. No football position or play involves anything that looks like a drop into a clean and Id be curious as to exactly what 'compromised position' that prepares you for.. Level changes in wrestling, like shooting, are so mechanically disimilar that I can't imagine anyone making th3 case that one prepares you for the other. This is the biggest problem with athletic programming, the incorrect appeal to specificity. Lifting is for broad abilities like strength and power, not actually replicating what you do in a game. When you try to do that, it's always worse than just drilling the damn thing.
Edit: I watched one of his vids and got the context about the plyometric effect of a loaded double knee bend, which occurs in catching any clean or snatch. I was specifically talking about the drop in a full clean or snatch, so there was some confusion. Most athletic training programs have some type of weighted jumping, so even if it's a benefit, it's redundant
@@AlexanderBromleyso are you agreeing that it trains it, or not? Weighted jumping can't compare to Olympic lifts. The difference in the coordination demands alone is a non-starter.
Of course the catch in a clean or snatch isn't identical to any athletic position and I never said it was.
Being a defender and attempting to meet a ball carrier or pulling blocker is done while trying to have a lower pad level than your opponent.
Learning to rapidly accelerate, while having stability at the bottom of a range of motion (thus, ensuring that a more mechanically advantageous position is even stronger) is a lot closer in terms of specificity than any compound movement can provide.
You don't see players lying on their backs on the field. Yet, they still bench press, don't they?
@zackhurwitz9441 I don't understand what the coordination demands have to do with anything. The point of athletes doing oly lifts is to develop power that transfers to sport, not increase coordination for oly lifts.
I'm making an argument about specificity because you presented the value of the catch as specific to the movement on the field.
Bench pressing is useful because it predictably increases upper body strength, not because it specifically mimics anything on the field. It's a 'general' developmental tool.
But you made the precise claim that catching the clean has 'specific' transfer by "teaching stability in compromised positions" and relates to level dropping in football and combat sports. So that's what I'm arguing against. No, it doesn't, it can't, because for it to do that, the catch of a power clean/snatch would have to have you in a comparable position to the 'level drop' of a wrestler or lineman, and it doesn't. Not even kind of. They are almost always done by athletes as a super shallow knee bend while staying completely upright.
If you're making an appeal to some 'general' quality that it fosters, where catching cleans in a shallow knee bend still creates some general strength or durability in the knee that is useful, fine, but that's a simple plyometric action that isn't uniquely special, it is experienced a bunch of different ways in practice and training already which is why I called it redundant.
TLDR; it doesn't provide specific benefit to position on the field, and if it provides general benefit, it's too marginal to even talk about. It's another example of strength coaches fixating on minutiae that doesn't matter to justify their presence.
Hahaha! Cause you fucked up the kabookie bar beyond repair 😂😂
His power is maximum
💪
Why power row > cleans?
Pullovers. With barbells/ easybar
👍👍👍
Big shout out to the 1 arm snatch, huge proprioception gains and everyone thinks you're cool
Next video.. “How to Add these movements into your weekly periodization”….😉
10:15 ayo its vin diesel
🔥🔥🔥🔥🔥👏🏻👏🏻👏🏻👍🏻👍🏻🤝🏻🤝🏻
Algo comment
!!!!!
5 sets of Levitation til failure
Sir, please look up Herman Goerner's program. It has this and more. I think you'll be impressed. It's very fun as well. The guy was a beast and most definitely natty.
Probably the most unique lift he did was 1 arm kettlebell swings for doubles, working up to 220 lbs! That was 2 110lb kettlebells in one hand. Grip strength was a priority
🎉😂🎉😂😂😂🎉😂😂😂😂😂😂
So weird seeing my name as someone’s last name
will these help me get da gurlz?
No but men
@returddirlewanger3266 😅
The best exercise to get girls is to walk out of thegym and go to the ATM outside.
@@alexanderheyworth3242 😅
🫡
The only 2 you need:
Clean and jerk
Snatch
No.
@@PipleZiplesuccinct.
Seventh?
Second
First
Do you mean 100 square feet? 10 square feet is really small.
Fifth
Does anyone know if and what the advantages are to doing 12" high box squats vs a little higher with no pauses????? I've been doing those with a 2 second pause at the bottom before exploding up for 3 to 6 reps. Is inferior to a moderate depth squat with no pauses at the bottom?????